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Thursday February 11, 2016 CrossFit Stapleton- Denver, CO

Kill Cliff Cold Brew + Recoverite =

Post WOD Frothy and Delicious Vanilla Latte 

FullSizeRender (3)

 – Give it a try – 

Directions: 

  1. In a blender bottle, mix together a full can of Kill Cliff Cold Brew (Epic Mojo) and one serving a Vanilla (or Chocolate if you are feeling CRAZY) Recoverite!

2. Shake hardcore until well mixed and frothy.

3. Enjoy!

 

CROSSFIT CLASSES: 

Performance-

A. Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1.1
(rest 10 seconds between singles)

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

B. For time:
5 Power Snatches (155/105 lbs)
10 Box Jump-Overs (24″/20″)
10 Power Snatches (145/100 lbs)
20 Box Jump-Overs (24″/20″)
15 Power Snatches (135/95 lbs)
30 Box Jump-Overs (24″/20″)

– Athletes may only use one barbell, and must switch out their own weights.

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Fitness-

A. Every minute, on the minute, for 21 minutes:
Minute 1 – Bulgarian Goat Bag Swings x 8 reps @ 2011
Minute 2 – Supine Leg Curl with Med Ball x 8 reps
Minute 3 – Tempo Push-Ups x 10-12 reps @ 1111

B. Complete as many reps as possible in 12 minutes of:
1 Russian Kettlebell Swing
1 Dumbbell Push Press
2 Russian Kettlebell Swings
2 Dumbbell Push Presses
3 Russian Kettlebell Swings
3 Dumbbell Push Presses
…and so on, ascending the ladder.

– Note what weights you used for the swings and push press.

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Competition-

A. Complete as many rounds and reps as possible in 10 minutes of:
50 Calories of Rowing on Concept 2 Erg
40 Toes-to-Bar
30 Wall Ball Shots (30/20 lbs)
20 Muscle-Ups

Rest exactly 3 minutes, and then…

B. Complete as many rounds and reps as possible in 8 minutes of:
40 Chest-to-Bar Pull-Ups
30 Alternating Pistols
20 Strict Handstand Push-Ups

Rest exactly 3 minutes, and then…

C. Complete as many round and reps as possible in 6 minutes of:
30 Shoulder to Overhead (95/65 lbs)
20 Burpee Box Jump Overs (24″/20″)

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BOOTCAMP RX CLASS:

A. 3 rounds for time:

100 Singles

50 Sit-ups

25 Air Squats

B. Complete as many reps as possible in 12 minutes of:
1 Kettlebell Swing
1 Dumbbell Push Press
2 Kettlebell Swings
2 Dumbbell Push Presses
3 Kettlebell Swings
3 Dumbbell Push Presses
…and so on, ascending the ladder.

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